7th Week, Deload
Strength
1 weeks / 4 days per week
beginnerintermediateadvanced
From the book
5/3/1 Forever
by Jim Wendler
This is a good option for those who know their Training Max is correct and do not need to test them.Work up to a ingle (1 rep) at your Training Max.
Week 1
Day 1
Squat
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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